Back Builders

Let’s start with his injury, which may give him the impetus to change how he does his yoga overall. Your student’s injury can be a great teacher for him to learn something about himself and the way he moves. The pain in his back is motivation to change and explore new ways that can help alleviate and heal the pain.

I suggest you teach him abdominal-strengthening poses, supporting the back and overall posture. Salambasana (Locust Pose) strengthen the upper, mid and lower back. Spinal twists (such as the ones listed below) are great strengtheners as well as toners of the back muscles and belly. With these twists, remember to keep the belly off the thigh and to elongate the torso.

Poses and brief descriptions:

Elbow to Knee

Start lying on your back with the, knees bent directly over the hips, feet active, and the shins parallel to the floor.

With the hands clasped behind the neck, inhale, and lift the head and shoulders up off the floor.

Hold the breath and lift the tailbone up away from the floor.

Exhale, bring both elbows toward left knee.

Straighten the right leg, pull the belly in toward the spine.

Inhale back to center, keep head up. Lift the tailbone.

Exhale, bring the elbows toward the right knee.

Straighten the left leg, and pull the belly in.

Repeat steps 1 through 8, five to ten times.

Abs with a Roll

Fold your mat lengthways into thirds then roll it tightly.

Lie on your back. Place the roll between the thighs and onto the pubic bone.

Clasp the hands behind the head, and bring the legs straight up toward the ceiling, feet active.

Inhale, hold the breath, lift the tailbone, and squeeze mat between the thighs.

Exhale, bring the head and shoulder up, squeeze the mat, lift the tailbone, and pull the belly in.

Inhale, head down.

Repeat five to ten times.

Frog Lifting Through

Lie down on your back and bring the legs up and feet off the floor.

Straddle the legs wide, with the knees bent at a 90-degree angle, feet flexed.

Clasp the hands behind your head.

Inhale, curl the head and shoulders up.

Exhale, curl pubic bone toward navel.

Pull the belly in.

Inhale, set the pelvis down, keep head up and repeat five to ten times.

Agni Sara in Horse Stance

Stand with your feet 3-1/2 feet apart, and bend the knees to a right angle.